If you are on a weight loss journey, when hunger hits between meals, snacks can either help you stay on track or derail your progress. The key is choosing low-calorie, high volume snacks. These foods allow you to eat more while consuming fewer calories, making them a powerful tool for weight loss.
This strategy, often called volume eating, relies on foods rich in water, fiber, or air that take up space in your stomach and signal fullness without a large calorie load. The result: satisfaction, fewer cravings, and more control over daily calorie intake.
In this article, we’ll highlight the best high-volume, low-calorie snacks, why they work, and how to use them to support your goals.
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What Are High-Volume, Low-Calorie Snacks?
High-volume, low-calorie snacks are foods that allow you to eat larger portions for fewer calories. Instead of a handful of chips or candy that packs a high-calorie punch, these options let you eat more while staying within your goals.
Benefits for weight loss:
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Satiety: They keep hunger at bay between meals.
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Portion satisfaction: You can enjoy generous servings without overdoing it.
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Sustainable calorie control: They make it easier to hit your calorie targets long-term.
These low-calorie, high-volume snacks physically fill your stomach, triggering natural satiety cues that prevent overeating. By combining them with lean protein, you get even more staying power.
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20 High-Volume, Low-Calorie Snacks
Here are some ideas for high-volume, low-calorie snacks, including why they work.
1. Chomps Mini Beef Stick with Strawberries (~95 calories)
A Chomps mini beef stick (45 calories) paired with a cup of fresh strawberries (50 calories) make for low-calorie, high-volume snacks that offer protein, fiber, and antioxidants.
Why it works: Protein + fiber keep you satisfied longer than carbs alone.
2. Watermelon Cubes (~46 calories per cup)
Refreshing and hydrating, watermelons are over 90% water. Water has no calories, making watermelons satisfying, high-volume snacks.
Why it works: Its high water content provides volume with very few calories.
3. Sliced Apple with Peanut Butter (~150 calories)
One medium apple (95 calories) with a teaspoon of peanut butter (35 calories) balances fiber with healthy fat. While the peanut butter adds satisfaction, be sure to watch the portion of these high-volume snacks.
Why it works: Fiber + fat helps slow digestion and prevent blood sugar spikes.
4. Greek Yogurt with Berries (~100 calories)
½ cup plain nonfat Greek yogurt (60 calories) with ½ cup mixed berries (30–40 calories).
Why it works: Protein and probiotics from yogurt plus fiber from berries make a gut-friendly, filling snack.
5. Cucumber Slices, Baby Carrots, and Hummus (~100 calories)
Crisp cucumbers and carrots (40 calories) with 2 tablespoons hummus (60 calories) are great low-calorie, high-volume snacks.
Why it works: The crunch satisfies cravings, and hummus provides protein and healthy fats.
6. Low-Fat Cottage Cheese with Pineapple (~120 calories)
½ cup cottage cheese (80 calories) with ½ cup pineapple chunks (40 calories) are perfect low-calorie, high-volume eating snacks.
Why it works: Protein-rich dairy plus hydrating fruit balances sweet and savory flavors.
7. Air-Popped Popcorn (~90 calories per 3 cups)
As a low-calorie, high-volume snack, light and airy, popcorn offers bulk without heaviness, so you can eat a large, filling portion.
Why it works: Air adds volume, while whole-grain fiber curbs hunger.
8. Grapefruit Halves (~52 calories per half)
Tart, hydrating, and refreshing, grapefruits are naturally low-calorie, high-volume eating snacks.
Why it works: Fiber and water increase satiety.
9. Celery Sticks with Whipped Cream Cheese (~80 calories)
Celery is nearly calorie-free (10 calories per cup) and pairs well with a light spread like cream cheese. Choosing whipped cream cheese for these low-calorie high-volume snacks adds air, reducing the calorie density.
Why it works: Crunchy texture with a bit of creaminess keeps it satisfying.
10. Hard-Boiled Eggs (~70 calories each)
Portable and packed with protein and fat to boost satiety.
Why it works: Protein-rich snacks support satiety and muscle recovery.
11. Edamame Pods (~90 calories per ½ cup shelled)
High in protein and fiber, edamame is a nutrient powerhouse.
Why it works: Combines two key satiety factors: fiber and protein.
12. Dill Pickles (~5–10 calories each)
Pickles are low-calorie, high-volume snacks that are both crunchy and salty..
Why it works: Their volume and flavor satisfy cravings without adding many calories.
13. Cherry Tomatoes (~30 calories per cup)
Bursting with water, antioxidants, and flavor, these make a delicious, high-volume, low-calorie snack.
Why it works: Their juiciness provides satiety without excess calories.
14. Spaghetti Squash Noodles with Marinara (~70 calories per cup)
Naturally low-calorie “pasta” with tomato sauce, so you can enjoy the flavors with fewer calories.
Why it works: Provides bulk and comfort food appeal without the carb load.
15. Rice Cakes with Cottage Cheese (~90 calories each)
Light and crunchy rice cakes topped with protein-rich cottage cheese are satisfying low-calorie, high-volume eating snacks.
Why it works: A balance of volume and staying power.
16. Blueberries and Almonds (~120 calories for ½ cup berries + 6 almonds)
A sweet-and-crunchy mix of fiber and healthy fats. Just watch the portions of the almonds to keep these low-calorie, high-volume snacks.
Why it works: Prevents blood sugar crashes while keeping portions in check.
17. Veggie Sticks with Salsa (~50 calories per cup veggies + ÂĽ cup salsa)
Bell peppers, carrots, and cucumbers are paired with salsa for flavor.
Why it works: Fiber from vegetables plus the zing of salsa keeps snacking interesting.
18. Egg White Wrap (~60 calories)
Egg whites cooked thin into a wrap, filled with spinach and mushrooms make for some wonderful low-calorie, high-volume eating snacks.
Why it works: High-protein, low-calorie, and versatile.
19. Frozen Grapes (~60 calories per cup)
Sweet and refreshing, frozen grapes mimic a frozen dessert.
Why it works: Their slow-melting texture prolongs eating time, adding satiety.
20. Chomps Turkey Stick with Veggies (~100 calories)
Pair a Chomps turkey stick (80 calories) with raw cucumber or celery to make some lower-calorie, high-volume snacks.
Why it works: Lean protein and water-rich vegetables keep hunger under control.
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Need more snack ideas? Check out these round-ups:
How Healthy High-Volume Snacks Support Weight Loss Without Hunger
- Help Keep Portions in Check: When you get to eat a high volume, this makes watching your portions easier. But even low-calorie snacks that you can eat a lot of tend to add up if eaten mindlessly. Portioning ahead ensures you stay within calorie goals.
- Aim for Fiber + Protein: For maximum staying power, look for at least 2g fiber and 5g protein per snack. This combination balances fullness with nutrient density.
- Be Careful with Add-Ons: Nut butters, oils, and dressings can turn a 100-calorie snack into a 300-calorie splurge. Nut butters can add satisfaction, but use them sparingly or measure carefully.
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Tips for Success with High-Volume Snacking
1. Plan Ahead
Preparation makes all the difference when it comes to sticking with healthy snack habits. Wash and chop vegetables like cucumbers, bell peppers, or carrots at the start of the week and store them in clear containers so they’re ready to grab.Â
Pre-portion hummus or Greek yogurt into small cups to prevent overeating and make them easy to pair with veggies. Even keeping fruit like apples or grapes pre-washed saves time and makes the healthy choice the easy choice.
2. Stock Smart
The foods you keep in sight are the ones you’re most likely to eat. Keep high-volume, low-calorie snacks, such as cucumbers, cherry tomatoes, or pre-cut watermelon, at eye level in the fridge so they’re the first thing you see when hunger hits.Â
On your pantry shelves, put air-popped popcorn or Chomps Smoky BBQ Beef sticks front and center, while keeping less nutritious options out of reach or in opaque containers. This simple trick helps reinforce better choices of low-calorie, high-volume snacks without requiring willpower in the moment.
3. Stay Hydrated
Water plays a key role in making low-calorie, high-volume eating snacks even more effective. Fiber-rich snacks like berries, popcorn, or carrots absorb water in your digestive system, which increases fullness and prolongs satiety.Â
Drinking a glass of water before or with your snack enhances this effect and helps prevent mistaking thirst for hunger. Herbal teas or sparkling water can also add variety and support hydration while keeping your snacks satisfying and light.
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FAQs About High-Volume, Low-Calorie Snacks
What is high in volume but low in calories?
Foods like cucumbers, watermelon, air-popped popcorn, and leafy greens provide large portions for minimal calories.
What is the most filling low-calorie snack?
Lower calorie, high-volume snacks that combine fiber and protein, such as Greek yogurt with berries or Chomps with veggies, are the most filling.
What are low-calorie snacks?
Hydrating, light options such as watermelon, cucumbers, popcorn, or cottage cheese are ideal when you want something satisfying without heaviness.
